As you've probably noticed by now, the Eternal Beach-Body Workout Plan balances functional training with bodybuilding-style hypertrophy to make sure you're not only looking strong and healthy, but also feeling strong and healthy.
In the eighth workout of the program, you'll contine working on shoulder and hip mobility, as well as fundamental core strength. You'll also incorporate some unilateral (aka one-arm or one-leg) work, which will help you eliminate muscular imbalances and ensure a well-rounded physique. And with plenty of biceps exercises in there for good measure, you'll get a great pump, too.
Do each exercise as straight sets; complete all sets of each exercise before moving on to the next.
Make sure you pay attention to the designated rest—you'll be well served by tracking your rest periods on your watch or your phone.
For reference, check out the rest of the workouts in Phase I of the Eternal Beach-Body Workout Plan.